Daily WOD 16/11/2013 Saturday

CrossFit Unit Program – 16/11/2013, Saturday

 

Warm Up & Mobility

 

10 – 8 – 6 – 4 – 2 Reps

 

Push Ups

Sit Ups

Air Squats

Pull Ups

 

Strength/Skills

 

Olympic Strength

 

Strict Press

2222 (Work Towards 90%)

 

Push Press

2222 (Work Towards 90%)

 

Push Jerk

2222 (Work Towards 90%)

 

Kettle Bell Skill

 

Kettle Bell Snatch

 
 

Workout Of The Day (WOD)

 

10 Mins AMREPS

10 Kettle Bell Snatch (Alternate Hand)

10 Burpees

 

Rest 5 Mins

 

Optional – Sally Up, Sally Down (Back Squats)

 
 

Excel as Individuals, Grow in Unity

  

Daily WOD 15/11/2013 Friday

CrossFit Unit Program – 15/11/2013, Friday

Warm Up & Mobility

2 Rounds

 

10 Burpees Squat Jumps

10 Push Ups Whirlpool

10 Single Ring Rows

10 Side Lunges

 
 

Strength/Skills

 

1. Front Squats

7 Sets Of 3 Reps

Every 60 Secs, Perform 3 Reps @ 78% of RM

 

2. Weighted / Assistance Pull Ups

7 Sets Of 3 Reps

Every 60 Secs, Perform 3 Reps @ Fixed Load

 
 

Workout Of The Day (WOD)

“Fran”

 

21 – 15 – 9

 

Thrusters

 

Pull Ups

 

Proceed to Perform 100 Plates Sit Ups (10/5Kg)  

 

Excel as Individuals, Grow in Unity